Sleep

How much sleep does my child need?

Written by the Kids by Molliora editorial team, based on the sources below. Last updated: 25 October 2026

Medically reviewed by Patrick E Sewell, MD, Chief Medical Officer. Reviewed: 25 October 2026

Short answer

Children aged 6 to 12 need 9 to 12 hours of sleep per 24 hours, and teenagers aged 13 to 18 need 8 to 10 hours (American Academy of Sleep Medicine). The Public Health Agency of Sweden gives a similar range of 9 to 11 hours for ages 6 to 12. The best sign of enough sleep is a child who feels rested and alert during the day.

Age	Sleep per 24 hours	Source
6–12 years	9–12 hours	AASM
6–12 years	9–11 hours	Public Health Agency of Sweden
13–18 years	8–10 hours	AASM
13–17 years	8–10 hours	Public Health Agency of Sweden

Why does sleep matter so much?

During sleep the body and brain recover. Enough sleep helps children concentrate, learn, handle stress and emotions, and have energy for the day. Regular lack of sleep is linked to problems with attention, behaviour and learning.

Why do teenagers go to bed later?

Many teenagers have a later biological sleep phase, which makes it hard to fall asleep early. At the start of puberty the sleep-wake cycle can shift up to two hours later, while the need for sleep stays high. Plan bedtimes together with your teenager rather than for them, and help them avoid screens late in the evening.

Which habits help children sleep better?

Keep fixed routines and the same wake-up time on school days and weekends.
Spend time outdoors in daylight and be physically active during the day.
Do homework and hard training earlier, and keep evenings calm.
Put screens away before bed: at least 30 minutes (Public Health Agency of Sweden) to an hour (American Academy of Pediatrics) before sleep.
Leave phones, tablets and computers outside the bedroom at night.
Keep the bedroom cool, quiet and dark.
Avoid drinks with caffeine, such as energy drinks, cola and coffee.

Try this week

Pick one wake-up time for the whole week and stick to it for seven days.
Agree on a family charging spot for phones outside the bedrooms.
Replace the last half hour of screen time with a calm routine: shower, reading or talking about the day.

When to get help

Talk to your child's doctor or school nurse if your child snores loudly, breathes heavily or stops breathing during sleep, often wakes at night, has great difficulty falling asleep, or is tired during the day despite enough time in bed.